[dpzook]

In the context of base training for running ultras, where there is some level of rolling terrain..

If average gradient is constant, how much might it matter if long runs / hills runs are performed up and down a mountain (all up, then all down) instead of rolling terrain?

Does the specificity matter significantly here as long as a little bit of both make their way into each week? I find it more enjoyable to hike up and run down a mountain in place of running along rolling trails for longer weekend runs.

Curious to hear thoughts on this (couldnt seem to find this topic). I expect the specificity is important, but I’m not sure how much.

Thanks!

Dan

[Seth Keena]

Hi Dan,

Thanks for writing in.

In my experience, rolling terrain has a specific effect but one need not train on it constantly. Changing of cadence, speed , and impact from rolling terrain has metabolic and signaling consequences as well as mental demands. Pacing becomes more involved to manage and the varying fatigue sensations are different than an ‘up then down’ run. If rolling terrain need be limited in use, I suggest using it for some of your intensity workouts and during the final few weeks before an ultra.

Hope this helps and best of luck.

-Seth

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